Stretching and exercises for leg pain relief
Exercise is great for your health, but you might not be aware that it can also help with leg pain. Exercise can improve blood circulation, and strengthen your muscles. Both of these can reduce leg pain. Exercise can improve your mood and outlook, which in turn can reduce pain. Talk to your doctor if you are experiencing leg pain. Exercise may help. (6)
Hamstring stretch
Hamstring stretches help to treat leg pains by lengthening the hamstring muscle. It can reduce muscle tension and increase blood flow. Stretching can also increase the range of motion and flexibility in your legs. Hamstring stretches are performed by using a stretch band, or leaning up against a wall.
Calf stretches
Calf stretches are the best treatment for leg pain. Calf stretches improve blood circulation, reduce muscle tension and help to improve blood flow. These stretches also relieve pain and discomfort.
You can stretch your calf muscles to relieve leg pain. For this stretch, place your feet hip width apart and push down on the balls of your foot. Next, lift your heels so that you are standing on toes. Hold this position for five to ten seconds, release it and repeat ten times.
Hip flexor stretches
You may be experiencing leg pain if your hip flexors feel tight. Hip flexor stretching can relieve tension and increase flexibility in the hip area, which will help to reduce or eliminate leg discomfort.
A lunge is one of the best and most effective ways to stretch hip flexors. Step forward on one leg so that your front knee is bent and your back knee straight. You can shift your weight forward to feel the stretch in your hip-flexor. Hold for 20-40 seconds then switch legs.
A quadriceps stretching is another great way to stretch out your hip flexors. Lay on your back, with one leg straight and the other bent. The foot should be near your buttock.
Leg Raises
This is a great way to strengthen and stretch the muscles of your legs and relieve pain.
For a leg lift, lay on your back and extend your legs straight in front of yourself. Slowly raise your head, shoulders and one leg off the ground. Hold the leg for 15-20 seconds, and then lower it back down. Repeat the same with the opposite leg.
Leg raises can be a great way for you to begin your day. They will help your muscles wake up and prepare them for the day. You can do them at any time during the day, when you want to take a break from standing or sitting.
Spinal stretch
Spinal stretching is a chiropractor treatment that realigns the spine. This relieves the pressure on the nerves causing leg pain. This treatment can be very effective at relieving leg pain.
Spinal stretching is a non-invasive, gentle treatment that a chiropractor can perform. During treatment, you’ll be asked to lay on your stomach and place your chin against your chest. The therapist will gently and slowly stretch your spine with their hands. The treatment lasts about 10 minutes.
Spinal stretching is an effective and safe way to relieve leg pain. It can relieve muscle tension and reduce inflammation, while improving blood flow.
Sitting Pigeon Pose
Sitting Pigeon Pose can help relieve leg pain. This yoga pose releases tension from the lower back while stretching the hips, groin and thighs. This pose is known to stimulate both the kidneys and liver.
Start by sitting down on your mat, with your feet together and your hands resting on the knees. Slide your right or left foot under the opposite thigh, so that your left foot’s top is flat on floor. As you lower your torso slowly, keep your right foot flexed. When you feel comfortable stretching in your left hip or groin, stop. Hold for five to ten breaths, then switch sides.
Leg Dragging
Leg dragging can be part of a treatment plan for leg pain caused by injury, inflammation or another health condition. Leg dragging can help stretch and loosen muscles and tendons, which could relieve pain.
Stand with one foot slightly ahead of the other to perform leg dragging. Lean gently forward while keeping your back straight until you feel the stretch at the back of your leg. Hold for 10-30 second, then release. Repeat on each side 3-5 times.
Stop immediately and consult your physician if you feel any pain during this exercise.
